Amafutha angenayo i-Unsaturated ne-Monounsaturated ayithandayo
Isidlo saseNingizimu South senzelwe ukuba sibe nokudla okunempilo enempilo, Imithombo yamafutha ekudleni isekelwe kulabo abagqugquzela i-cholesterol enempilo kanye nephyidid profile. Imithombo yamafutha okuguqula namafutha agcweleyo agwenywa noma anqunyelwe ukwedlula amafutha angenayo i-unsaturated ne-monounsaturated. Ukudla kuye kwashintsha izincomo zayo mayelana namafutha ommbi ngenxa yocwaningo olukhomba ukuthi ukudla okunamafutha okugcwele okuphelele kunama-protective.
Uma ufisa ukulandela ukudla, kungcono ukuhlola izinhlelo zakamuva kakhulu zezincwadi zayo ngenxa yezinguquko.
Imithombo ye-omega-3 fatty acids (njenge- saumoni nezinye izinhlanzi ezinamafutha) iyakhuthazwa, njengamafutha aphezulu e-monounsaturates, njengamafutha omnqumo. Imithombo ye-omega-6 fatty acids (njengamantongomane) ingadliwa futhi, kodwa hhayi ukudlula.
Imithombo Yamafutha Omningi Okukhuthazwayo Ekudleni kwaseNingizimu South
Le mithombo ikholelwa ukuthi iyona engcono kakhulu empilweni yenhliziyo. Ukudla kudlulisa izincomo zayo njengoba ucwaningo oluthe xaxa luba khona. Lawa avunyelwe ngesayizi yokukhonza of 1 isipuni.
- Amafutha e-Olive
- Amafutha e-canola
- Ama-Olive (15 kuya ku-19)
- Ukwatapheya
- Ama-walnuts namafutha ase-walnut
- Imithombo yamafutha enhlanzi, njenge-saumon
- Imfucumfucu kanye namafutha we-flax imbewu
- Ukupheka kuyaphula
- I-Benecol isakazeka nezinye ama-margarine ezenziwe nge-plant sterols nama-stanols
Eminye Imithombo Eyamukelekayo Yamafutha eSidlweni saseNingizimu South
Lezi zingavunyelwa ngezigaba ezihlukene zokudla, kepha zilinganiselwe inani.
- Amantongomane nembewu
- Imayonnaise esekelwe kumafutha omnqumo
- Isakazeka kungenawo amafutha okuthutha noma amafutha ayingxenye ye-hydrogenated
Amafutha Namafutha Okufanele Alinganiselwe Kudla KweSouth Beach
Ukudla kwakho kulawo mafutha namafutha kufanele kube ngamanani amancane kuphela.
- Amafutha ommbila
- Amafutha aqoshiwe
- Amafutha e-Peanut
- Amafutha ompalm noma i-palm kernel amafutha
- Amafutha angcolile
- Amafutha kaSesame
- Amafutha we-soya
- Amafutha e-sunflower
- I-mayonnaise ekhanyayo noma ephansi engenayo i-high-fructose isiraphu yamanzi (gwema imayonnaise enamafutha)
- Amafutha kakhukhunathi (extra-virgin)
- Ubisi lwekakhukhunathi (ungakapheli, 1/4 indebe ekhonza)
Amafutha namafutha okumele agwenywe eSidlweni saseNingizimu South
Le mithombo iphezulu emafutheni agcwele noma ahambayo.
- I-Butter, zonke izinhlobo (ama-substitutes angenamafutha afana no-Butter Buds alungile)
- I-laard, i-bacon grease, namanye amafutha aqinile ezilwane
- I-margarine kanye nezinye zisakazeka ngama-trans-amafutha (amafutha ayingxenye ye-hydrogenated)
- Imikhumbi Yomangaliso kanye nokugqoka okufanayo kweladidi
- Ukunciphisa imifino
I-Fat Dairy kanye neSidlo saseNingizimu South
Amafutha e-milk akhungathekile ekudleni kwaseNingizimu South yasekuqaleni, anezimveliso zobisi kuphela ezinamafutha aphansi namanoni avunyelwe. Ucwaningo olwengeziwe luye lwashintsha lezo zincoma njengamafutha omsoco atholakele ekucwaningweni ukuze abe nemiphumela yokuvikela. Ngenxa yalokho, izincomo zamuva zokudla kweSouth Beach zizodla izinguqulo ezigcwele ngamafutha yogurt kanye nobisi kunamafutha aphansi. Lokhu kuguqulwa okukhulu futhi ungase ungakuboni kuboniswa ohlwini lokudla olwalusekelwe ezinhlokweni zangaphambili zokudla.
Ukudla okupakishwe eSouth Beach Diet Foods
Ukudla okulungiselelwe okuthengiswe ngeSigaba 1 kungafaka okungenani amaphesenti angu-15 ama-khalori avela ku-fat satated futhi zonke zigaba kuze kube ngu-10%.
Ama-entrees asekuseni nakusihlwa adluliswa njenge-0 amagremu wamafutha we-trans ngoba aqukethe ngaphansi kuka-0.5 amagremu ngokukhonza.
Mayelana nesidlo saseNingizimu South
I-South Beach Diet yadalwa ngo-2003 yi-cardiologist u-Arthur Agatston njengendlela yokudla okunempilo nokuhlelwa kwesisindo. Iphansi ema-carbohydrate futhi ephakeme kumaprotheyini namafutha enempilo kunendlela ejwayelekile yokudla. Izincomo ze-carbohydrate zisekelwe ohlwini lwama-glycemic futhi zihlose ukunciphisa imiphumela yokudla egazini legazi.
Ukudla kunezigaba ezintathu. Esigabeni sokugcina sesondlo seSouth Beach Diet, cishe amagremu angu-140 ama-carbohydrate avunyelwe nsuku zonke.
Ukudla okungokoqobo kwe-carb kungavumela amagremu angu-50 kuya kwangu-100 kuphela ama-carbohydrate ngosuku.
Inhloso yeSidlo saseNingizimu South ukugqugquzela ukulahlekelwa isisindo kanye nendlela yokuphila enempilo ngokushintsha ibhalansi yonke yokudla oyidlayo. Njenganoma yikuphi uhlelo lokudla, hlola nodokotela wakho noma umhlinzeki wezempilo ngaphambi kokuqala noma yikuphi ukudla kokunciphisa umzimba.